Highlander Program 1/1/23
Rest + Resolutions
The Highlander helps you defy age at every age. Join hundreds of fellow Highlanders training for strongevity with our daily program:
Highlander Program 1/1/23
Happy New Year!
It’s the time of year many of us take on self improvement efforts. Unfortunately, many of those efforts get abandoned not long after the New Year.
Habits are hard to form and easy to break.
As you think about the changes you want to make in 2023, think about how you want to change your identity, not your habits. This is one of my favorite ideas. James Clear wrote about it in his Atomic Habits.
If you create a new identity, then build your desired habits around your new identity, you’re more likely to stick to those habits. Your identity will demand you to act to validate it. If you ignore the demands of the identity, you lose the identity.
The Highlander Identity
The power of identity is why I call this the Highlander Program, not the Longevity Program or some other boring name.
Longevity isn’t really an identity. It’s just a set of habits. Identities need more specificity and philosophy.
Being a Highlander is an identity that lives to defy age at every age for a longer, higher quality life. Highlanders have to train for strength, cardiovascular fitness, good sleep, a sound diet, and mental health. We don’t rely on miracle pills for our longevity practice. We invest time today for more quality life in the future. Those are the habits and philosophies that build the identity. It’s all built into this program.
I hope you make Highlander part of your identity in 2023.
If you’re excited to be a Highlander in 2023, tell your friends about it to make it a commitment:
Here’s today’s Highlander Program:
Total investment of effort: Up to 50 minutes.
Exercise (20 minutes optional):
20 minute sauna (optional if you have access, otherwise rest).
Nutrition:
Avoid three strikes foods: pasta, bread, desserts, sodas, chips, and alcohol. No more than two total this week.
Eat at least 0.7g protein per pound of bodyweight.
Drink at least 80oz water.
Take supplements: 10g collagen, 5g creatine, multivitamin, magnesium, omega 3s, calcium (women).
It’s New Years. Being a monk is not a demand of the Highlands. Hope you had a little fun. Get ready to be disciplined next week.
Mental Power (30 minutes):
20 minute device-free walk.
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
What do you want to improve this year? How can you create an identity around it?
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: Take your blood pressure in the morning.
Resources
Table of Contents to All Highlander Content
How to Use Sauna for Longevity
Disclaimer: The Highlander Program is designed for beginners new to practicing for strongevity. As with all exercise and diet programs, consult with a doctor and/or trainer. This is not medical advice.
